WOD for 031819


WOD for 031819

Skill: Thruster Efficiency/Front Rack Mobility

Strength: Thruster Pacing

EMOTM x 8 Mins
Evens: 200/150m Row
Odd: 6 Thrusters
*Performed for quality

Rx Open: 95/65
Scaled Open: 75/55
Fitness: easy weight for 6 reps

On a 12 Min Clock…..
From 0:00-7:00: Establish a 3RM Hang Power Clean and Jerk

From 7:00-12:00: AMRAP Power Cleans @ 3RM HPC&J

-Power Cleans must be done in Unbroken Sets of 3-
*2 Scores= 3RM + total reps completed in 5 Min AMRAP